from the first local station with news in high definition, this is 9news now. suspended indefinitely. the nba takes action against one of its rising stars in a locker room gun altercation. >> safety inspectors are hit by a high speed metro train, and terror reports, today the government releases its report on the attempted christmas day bombing. good morning. i'm andrea roane. today is thursday, january 7. another cold day and today we are helping you shape up for the new year. gold gym trainer, samantha perly is here helping you battle the bulge. talking about things you can do inside and in the kitchen, chef nancy robinson is cooking up a

healthy storm. we'll take a taste later on. for right now, here is howard bernstein with a look ahead to the day ahead. >> you said healthy storm, we have a is semihealthy storm expected. we are starting off with a lot of sunshine. out to the west, into ohio, just seeing the snow start out there in western ohio, expecting that by this evening and overnight, perhaps 1 to 3 inches for your friday morning. i think tomorrow morning's commute is going to be messy. temperature wise, not bad. we are at 30 degrees. down in the regional airport, even culpeper are in the teens. fredericksburg at 28. and even haggerstown, good morning to you. 29 degrees with a windchill of 18. we have wind still, but the winds are going to relax a bit today. not a bad day, we'll see the sunshine this morning, giving way to increasing clouds. mid 30s by noon, could be some snow developing by the end of

the day. high temperatures, mid to upper 30s. angie, take it away. >> my pleasure, we've had some big issues out on the road this thursday morning. we are going to begin with the major one. this is the parkway. an electrical parkway, crews working the scene real hard. you cannot access rock creek parkway between calvert and the kennedy center. pennsylvania avenue also affected. all lanes closed at 26th and 29th. we'll take you outside and show you what's going on on the key bridge. notice police activity blocking that access to m street. they want to alleviate that congestion. drivers crossing the bridge forced to make a left. drivers cannot access the rock creek parkway or m street from canal as well. a lot of roads affected. moving over to the outer loop, we want to show you the jam up from 95 over to georgia. this is taking about 20 to 30 minutes to take it through this. back to the maps, 95 and the bw parkway in the yellow, in the

red, never fully recovered from early morning accidents. they are out of the way. you are jammed, making your way from 32 to the beltway. my suggestion, use route 1. over to you. >> all right angie, back to you. as angie just reported, parts of rock creek parkway remain closed. it began after 6:00 this morning. 9news now digital correspondent, he is live on the scene with the very latest. good morning, alex. >> we are just on the outside fringe of georgetown on 26th and pennsylvania avenue, where we find two separate incidents. first an electrical fire on the pennsylvania avenue overpass. some cabling caused the fire. washington fire and ems working the blaze also found a body on the rocks near rock creek underneath the m street bridge. pepco, haz mat crews have

responded to the scene. the fire caused heavy smoke to rise in this area. >> this type of fire can be toxic, so as a precaution, we did close off pennsylvania avenue to pedestrian and vehicle traffic. in the pennsylvania avenue along the rockcreek parkway, in the vicinity of the m street overpass when they came across a body. an adult male was at the base of the bridge down along the rock creek. of course medics were called in to assess the situation, rescue squad was brought in and we extricated that victim to the street level. >> right now, rock creek parkway is shut down between calvert street and the kennedy center. the bridge here is also closed to vehicles and pedestrians as

a precaution. you can access southbound rock creek parkway at k street. we have some major traffic issues in this area. traffic is backed up on k street. if you are headed in this area, plan ahead and be safe out there. we are live in northwest washington, 9news now and wusa9.com. >> thank you, alex. also following news, firefighters are on the scene of a two alarm apartment fire. it began around 7:20 at the brookside apartment. a number of people had to be rescued from their balconies. no word on how many people have been displaced by this fire. agent zero isn't telling anymore jokes about his gun scandal. it appears lead commissioner decided arenas was not taking the gun investigation seriously enough. arenas has admitted he brought

unloaded weapons into verison center. the wizards organization released the following statement ability the suspension. quote, we fully endorse the decision of the nba to suspend gilbert arenas. strictly legal issues aside, gilbert's recent behavior, including his actions and statements last night in philadelphia are unacceptable. some of our other players appeared to find gilbert's behavior in philadelphia amusing. this is also unacceptable. we have no intention of ever doing so, end quote. we invite you to share your thoughts. you can comment online. it's wusa9.com. there you'll also find a viewer opinion poll on their home page. >> in other news, a sentencing hearing starts today for the young bethesda man who admitted storing bomb making materials in his bedroom. attorneys expect the hearing to last all day.

now 20 years old, he pleaded guilty to having the bomb materials as well as an attempted carjacking charge when he tried to flee in july 2008. prosecutors are asking for at least the six year prison sentence. the judge is expected to hand down the punishment tomorrow. >> today, the white house will release an intelligence report about the botched bombing of flight 253. it's the declassified version of the report given to president obama earlier this week. the president has promised to announce further air security measures in the coming days. another close call for metro, last month the team of safety inspectors was nearly hit by a train near the braddock road station in alexandria. it's one of several safety violations identified in a report. the report ultimately concluded metro needs to take immediate action to ensure worker safety and to improve its safety training. on its website, metro says it

is working to aggressively implement a new safety plan. we'll be right back. stay with us.

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the boldest breast cancer event in history. visit mykomen3day.orgto request your informational dvd and receive a free promise ring. ♪ got an army of angels marchin' around with her ♪ (woman) we're bold. we're crazy. we're doing something out of the ordinary. i walk to show that breast cancer didn't beat me. i am a pink warrior because i won't give up, and i want to see an end to this disease. susan g. komen for the cure, the global leader of the breast cancer movement. register today for the komen 3-day for the cure because everyone deserves a lifetime. welcome back. our next guest is about to deploy to afghanistan. here to introduce her is general manager of washington's newspaper and the paper is giving her a fitting sendoff. edgar, good to have you here. happy new year to you. the introductions, please. >> we have army reservist,

wendy brown to deploy to afghanistan. we have known wendy for several years. days back at howard university for a cadet. we followed her military career. so we thought it was fitting to profile her as a local citizen soldier who is deploying to afghanistan and she is really excited about going. >> i know, i said is this your first deployment to afghanistan, and you said -- >> yes, this is my first deployment. >> i asked about iraq and you said -- >> i haven't gone to iraq. this is my first deployment. >> you are still excited about this. and a lot of people know how difficult and dangerous this assignment is are amazed you would be excited. >> i feel it is my civic duty to fight for my country. when i signed up, i didn't do it because of convenience. i did it because it is so important for me to serve this

country. i'm grateful to serve for america and make sure i can defend america. >> this is amazing, do you have any idea what you'll be doing? what your responsibilities will be in afghanistan? >> deal with lagistics, i will also deal with personnel issues. >> giving up the lovely suit and high heels, what is the civilian role? >> i work for the district of columbia. i work for the office of contract and procurement and he has been extremely supportive about my deployment. i feel honored. >> you are in the reserves, how much notice did you have to get your affairs in order before you have to ship out? >> i had a couple of months. i just received my orders this month. i'm busy getting all my documentations and things like that in order. it's been a stressful couple of weeks. however, i'm still excited about going. i'm still excited about serving

this country and excited about the challenge i'm going to need. >> and we are happy for you. we wish you the best in the last 30 seconds. what does that mean? >> we have profiled major brown in today's washington -- give a historical overview of this soldier who is committed to the country. and the surge to afghan tan to fight, and we are just very proud of wendy. >> edgar, thank you very much. we are proud of you and you go with our prayers and best wishes. >> thank you so much. >> you're welcome. let's go to howard. nchts we have a nice start to the day, some snow will be moving in. maybe late today out west. this is a clipper system, often moisture starved, so they usually don't put out too much snow. with this one cold enough, some light, fluffy snow. upper 30s, tomorrow, in the low

30s. dropping off in the afternoon, and saturday we are looking at 29 blustery degrees. we'll call for increase in clouds this afternoon. mid to upper 30s, sunsetting at 5:02. winter weather advisory goes in effect tonight. 1 to 3 inches for the metro, especially north and west. lows will be in the 20s with a west wind at 5. the snow ends early on friday with highs in the lower 30s. the winter weather advisories, up to our north and montgomery and howard and loudoun counties, north and west of that, i-81, out towards the mountains, a winter storm warnings issued once again for garrett county. for us in the metro, we are talking 10:00 p.m. thursday to 10:00 a.m. friday on that winter weather advisory. i think we are looking at 1 to 3, perhaps an inch to the south. towards fredericksburg, the northern neck, however, out in western maryland and in the mountains, 3 to maybe as much

as 6 inches of the fluffy, powdery snow. we have cold air. this is that very light, fluffy snow. you might be able to use a leaf blower to clear the walk or driveway, if this works out the way i'm thinking. we have generally clear skies, a couple flurries in pennsylvania. the big snow is well to the west. we are up to 32 at national, 27 still for culpeper. winchester, martinsburg, 29. it is 32 on the bay, and 30 at the naval air station. officially, 32. still have some wind out there. still gusting over 20 miles an hour, so windchills in the lower 20s. the storm system itself, the clipper is up here. behind it, it is sucking more arctic air down coming for the weekend. this is going down to the gulf coast. new orleans, i used to work there. we could have our coldest air mass since 1996, but 14, 15 years for them, right?

here we go. we have the low pressure spinning here. the snow is going to leave illinois as it goes through indiana and ohio. this is going to be coming n probably less than a 12 hour period of snow. that's that 1 to 3 inches we are talking about. this evening, it is pushing into western maryland and by tomorrow morning, it's pulling out. however, with these winds behind it in the mountains, the snow machine is going to turn on once again and it will be snowing for a couple of days. our seven-day forecast, temperatures dropping off into the 20s for highs. monday, 27. tuesday and wednesday, we are back above the 40-degree mark. so, we have the clipper coming tonight. more on that a little later. jessica, over to you. >> i like that hope in the future. if you over indulged, and who didn't, it is time to take action. nancy robinson is owner of mrs. robinson cooks and has some ideas to get healthier. >> thank you. >> we are making steak today

and people may not think of that as a healthy alternative, but do you brought us one. >> i have. there are cuts that are very lean. is this a flank steak. as you see, there's virtually no external fat on it, and it can be prepared. this was grilled, broiled in the oven. very quickly, lean meats cook quickly and it is very versatile. this, i'm going to suggest serving with another healthy option, which is black beans, red bell peppers and onions to serve over the top of the flank steak. the other nice thing about flank steak, you can use the leftovers for other things, on a salad, or use it in a stir fry or fajita. it's delicious, it has the protein, but not a lot of fat. >> if you are picking up a flank steak, that's one of the

inexpensive cuts, right? >> yeah. it's not super, it's not like a filet. >> it's not a chuck, but not filet. >> you are making spaghetti squash for us today. a lot of people would be interested in what's inside this thing. >> a lot of people see these in the grocery store, but don't know what to do with it. take it, pierce the outside skin with a knife or fork. >> why do we do that? >> because it can explode. i cook it in the microwave. it takes 5 to 7 minutes. you cut it open and this is where the magic happens. you want to take one-half and i'll take one-half and we are going to scrape away. first we get the seeds out of the way. >> it looks like a pumpkin. >> right. we'll put that here on the cutting board and then as you

said, this is where the magic comes. we take a regular fork and start scraping away and we can put that in the bowl there. you look like you are doing a good job. >> i make this at home. >> what's nice about spaghetti squash is it works as a nice side dish, but also like the name, it can be used in the place of a pasta, with a tomato sauce or a cream sauce. once we put as many of the strands as we want in, you put some butter, cheese, salt and pepper, and that's it. >> you have a delicious, local rei meal. we are going to have more coming up, including trying this. when i really need to get to sleep,

i trust unisom. i fall asleep fast and have a full night of restful sleep. morning class. unisom. good night. good morning. welcome back. take a good look in the mirror. get off the couch and get moving. with me, samantha perry is a golds gym trainer and she is going to show us some techniques, some training exercises that will actually help, because some of us -- >> i have a few easy techniques. all you need is a resistance band, you can get them anywhere, at any sports store. >> how much do they cost? >> no more than $10 to $15.

>> they are a lot easier than carrying around a weight. >> they are a lot lighter and use it for all sorts of things. we are going to do a simple exercise for our biceps. >> one or two feet? >> it doesn't matter. two feet is going to be harder, and have your hands by your side, stand up straight, stand proud. and bring those arms up just like this. >> and we like slow. >> nice and slow, three seconds up and three seconds down. >> keep your elbows close to your body. >> they are growing right now, i can feel it. three seconds up, squeeze it, and three seconds down. if you want to make it more challenging, you can step on one foot and you can take both hands -- >> then you are doubling it. >> and you can bring it up. 3 seconds up, 3 seconds down. >> with this, this is much different than using a dumbbell or a weight, it's variable,

it's a little more difficult to control. >> you can control it and it's not five pounds, 15-pounds. these are things you can do at home or at the gym. the personal trainers at gold gym. we have lots of different exercises you can do. not just that one. some other ones, we can do some squats, so you want to take your hips, keep them -- >> the squats and you go down like that. >> that's what we are going to do. we are going to step on our resistance band. you want to bring it down and then you want to lift it up. >> oh, i see. >> when you lift up, bring your hands up. you are going to use your shoulders and when you go down, you will find your hamstrings. >> where do you find these exercises? >> that's why you can come into the gold gym because we have our personal trainers and they can show you in the fitness advisers.

and they will show you all around the gym and tell you everything and help you track your goals. >> we have ten seconds. we were talking about the plank. >> plank is a great exercise for your abs. >> we will do this quickly as we go to break. >> keep those hips down nice and steady. the longer you hold it, it is good for your core. come up on your toes. >> well, i'm going to see how long i can hold this and we'll be back with more 9news now in just a moment. ññ

we are looking at snow tonight, after a decent day today. 1 to 3 inches by tomorrow morning. that will mess things up, just in time for the weekend. we have the cold, arctic air for the weekend and milder next week. >> we have major wendy brown with us. we want to wish her well. so the best of luck and our prayers with you. >> thank you. >> and we are so happy mrs.

robinson is in cooking for us today. >> very good. and the next news is at noon with audrey barnes joining howard bernstein and of course, we'll see you tomorrow at 9:00 a.m. it's a money over mind friday, weather permitting. we'll see you later. i know. my diet? well yesterday i had an apple turn over mmm hmm, i know it's sort of my weakness - i always keep it in the house well, that and boston crème pie, white chocolate strawberries, ya ya - oh! and key lime pie i've already lost some weight [ female announcer ] yoplait light - with 28 delicious flavours at about 100 calories babe, what are you doing?! ♪